Healthy Living Makes a Difference

So far we looked at the underlying cause of plaque build-up in the arteries (aka atherosclerosis) and 8 key underlying risk factors that play a role in triggering this problem. These were poor diet, unhealthy weight, high blood sugar, oxidative stress, environmental toxins, poor gut health, silent inflammation and emotional stress. This week we will look at natural ingredients for optimal heart health!

• Antioxidants: Antioxidants help avoid oxidation as they neutralize the effects of harmful free radicals. In order to obtain more of these nutrients, increase intake of colorful fruits and veggies such as pomegranate, tomatoes, celery, garlic and peppers. Other antioxidant-rich ingredients with heart-healthy benefits include green tea, cacao, ginger and turmeric. In addition, Vitamin C & E, Selenium, Alpha Lipoic Acid (ALA) and COQ10 along with grape seed and pine bark (aka pycnogenol) extracts offer antioxidant protection. “Sytrinol”, a patented formula derived from natural citrus and palm fruit extracts has been shown to have powerful antioxidant properties. It can also reduce cholesterol and triglycerides in addition to lowering inflammation.
• B-Vitamins: Vitamin B3 (Niacin) is effective at lowering LDL cholesterol and raising HDL cholesterol. Also, Vitamins B6, B9 (Folate) and B12 are essential to lower elevated homocysteine levels which may increase risk of oxidative stress. So eat more avocados, spinach, pasture-raised chicken, asparagus, chickpeas, free range eggs, sunflower seeds, broccoli and almonds.
• COQ10: This powerful antioxidant is found in almost every cell and decreases rapidly in middle age. It helps to improve oxidative stress, blood pressure, blood sugar and along with L-Carnitine, can help provide energy and strength to the heart and arteries. It is highly recommended for people taking statin drugs because these medications reduce the natural amount of COQ10 in the body. Note that “ubiquinol” is the active form of COQ10. Look for this in supplement form.
• Vitamin C: Vitamin C works as a powerful antioxidant and is extremely effective in preventing LDL oxidation, even in smokers! It also lowers blood pressure, raises HDL levels, inhibits platelet aggregation, regenerates vitamin E, and reduces inflammatory markers. In addition, along with Lysine and Proline, it strengthens the collagen structure in arteries. This restores flexibility to hardened and narrow arteries by replacing old damaged tissue. Find this nutrient in kiwi, oranges, berries, papaya, broccoli, kale, pineapple, cauliflower and mango.
• Vitamin D: Deficiency of this “sunshine” vitamin is associated with increased risk of heart disease. Studies show that supplementation may help reduce blood pressure and inflammation.
• Vitamin E: This vitamin also serves as an antioxidant, reducing LDL oxidation. It also inhibits excess platelet aggregation, increases HDL levels, reduce inflammatory markers, and improves endothelial cell function and insulin sensitivity. Key ingredients include almonds, spinach, sweet potato, avocado, sunflower seeds, squash and olive oil.
• Vitamin K: Vitamin K helps guide calcium towards the area of the body where it is needed, and away from areas where it could have a negative effect, such as the cardiovascular system. In fact, animal studies show that Vitamin K2 can both prevent hardening of the arteries and reverse the calcification of highly calcified arteries. It can be obtained in grass-fed butter and meat, egg yolks and a fermented soybean food, known as “natto”.
• Fibre: Plant-based foods contain both soluble and insoluble fiber. Soluble fibre acts as a sponge, absorbing excess cholesterol and toxins from the gut and moving it out of the body. In fact, Brenda Watson, CNC, states that for each gram of soluble fiber in the diet, it is estimated that cholesterol levels will decrease by 1.08 to 1.12mg/dL. Soluble fibre also slows the passage of food through the digestive tract to help control blood sugar elevations and appetite. In addition, some soluble fibers also act as prebiotics to feed good gut bacteria. Insoluble fibre on the other hand, works to improve stool consistency, bowel transit time and helps to scrub the colon. A high-fiber diet is protective against inflammation and it is highly recommended to get a total of 35g daily. Foods high in soluble fibre are fruits and vegetables and foods high in insoluble fibre are whole grains.
• Magnesium: Magnesium helps to relax muscles, lower blood pressure and release nitric oxide (a vasodilator). It also acts as a natural diuretic, ridding the body of excess water and sodium that can cause high blood pressure. In addition, it helps prevent calcification. Find it in spinach, cacao, pumpkin seeds, bananas, cashews, black beans, quinoa, almonds, and avocado.
• Omega Fatty Acids: As mentioned earlier, an omega 3 to 6 imbalance can cause inflammation in the body. Brenda Watson explains that the ideal ratio is 1:1 up to 4:1. However, the average person tends to average 15:1 or higher! Omega 3’s have important anti-inflammatory properties in the gut and throughout the body. More heart healthy benefits of omega 3’s include decreased free radicals, increased insulin sensitivity, decreased triglycerides, increased HDL cholesterol, lower blood pressure, improved endothelial function and lower homocysteine levels. Therefore, it may be beneficial to incorporate ingredients such as salmon, sardines, flax, walnuts, and marine algae. In addition, monounsaturated Omega 9 fatty acids found in olives, hazelnuts, avocado, macadamias and almonds are also anti-inflammatory and have been shown to increase HDL cholesterol and decrease LDL cholesterol.
• Nitric Oxide Boosters: N.O. causes vasodilation which leads to relaxed blood vessels, normalized blood pressure and improved delivery of oxygen and nutrients to tissues. It also works to reduce platelet stickiness and prevent LDL oxidation. N.O. can be produced in 2 ways: First, from the amino acid arginine, which is found in protein-rich foods. Second, from dietary nitrate-containing foods, which include beets and leafy greens.
• Phytosterols (i.e. beta-sitosterol): These are naturally occurring substances in plant cell walls and can be found in foods such as peanuts, flaxseed, pumpkin seeds, rice bran and avocado. They mimic cholesterol and compete for absorption, making them effective in lowering LDL in some people. They have also shown antiplatelet and antioxidant effects.
• Potassium: As mentioned in Part 1, hypertension can be the result of too much sodium in the body. Potassium balances the effect of sodium, so low intake can lead to salt retention. Look for foods that have high a potassium to sodium ratio such as bananas, oranges and apples.
• Probiotics: Earlier articles examined that the gut is a major source of inflammation. The entire digestive tract is colonized by bacteria (good, bad and neutral). Friendly gut bacteria are called “probiotics” and they help neutralize harmful bacteria, protect intestinal lining, reduce cholesterol re-absorption levels and have an anti-inflammatory effect in the gut. Find them in fermented foods such as kefir, sourdough, kombucha, and sauerkraut.
• BONUS: Helpful Herbs: Hibiscus and hawthorn have demonstrated blood pressure lowering abilities. In addition, berberine (from goldenseal and barberry), improves cholesterol levels, supports healthy blood sugar and reduces inflammatory markers.

Look for healthy whole foods and quality natural supplements that contain these nutrients in your local health food store.